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Oct 21

Meeting Your Goals The Smart Way!

It’s spring (at least according to the calendar!) and the time when many of us reluctantly think about swimsuit shopping. But losing weight and toning up aren’t just about how you’ll look in your summer clothes. It’s about your health! (But, hey, looking good in your swimsuit doesn’t hurt either!)

Are you one of those people who plan to get back into shape this time every year—but for some reason fail to accomplish that goal? If so, maybe you need to adjust the strategy you use when setting these hard-to-reach objectives.

One proven way to set effective goals is using the SMART goal method. This method will allow you to take those vague ideas and transform them into reality.

SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal to be able to run a mile in 12 minutes.

MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat or your metabolic rate, but also monitor how your pants fit.

ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals don’t motivate, and overly difficult ones may frustrate you and lead to a perception of failure.

RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints wouldn’t be the best approach.

TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.

Self-evaluation

If you feel like you are doing everything possible to attain that SMART goal but are still coming up short, perhaps you need a reality check. Try keeping a diet and exercise journal for one week and check to see if you are actually maintaining a program that will get you where you want to be. You can use websites or enlist the help of local professionals to analyze your diet and exercise. You’ll want to make sure that the professional you choose is certified and competent in the areas you need.

Behavioral vs. Physiological

People often start a program with the intention of making a change, but struggle to stick with it. Remember, it is only when you decide that you are ready to make a real change and do it for yourself that you can expect results. Without a real commitment to change, you will likely encounter many hurdles that will make sticking with the program difficult. Consider the following tips if you are thinking about starting a program:

Ask yourself why you want to make this change and for whom who you are doing it.Write down a list of all the benefits you foresee with making this change and a list of costs (e.g., time, effort and money) that will be required to do so. If the balance swings in favor of the benefits, you are likely to stick with the program.Identify a support system. Find significant individuals in your life who will support your desire to change and perhaps even join you.Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.Whether your goal is to improve your health, feel better, look great in your summer clothes—or all of the above—then spring into fitness the SMART way!